Why You Need Protein
Protein is the main component of muscles, and is essential for the production of hormones, enzymes, immune system cells and even neurotransmitters. Protein is created by the body from amino acids and, although we can synthesize some of these amino acids, essential amino acids have to be acquired through the diet. Without adequate protein we would be in real trouble, and protein shakes are certainly convenient for use after a workout as they provide quick nutrition and hydration to help with muscle growth and repair.
Why Take Protein After a Workout?
Post-workout, too little protein can lead to muscle soreness and fatigue, rather than increased strength and stamina. Taking protein in the first 30 minutes or so after a workout can, however, help the body to begin quickly healing the micro-tears in the muscle, a process which makes muscles stronger over time. The amino acids in a protein shake tend to reach the bloodstream and then the muscles a lot faster than protein bound in food, which is just one reason why protein shakes have become so popular with athletes and gym-goers.
Can I Take Protein at Bedtime?
Protein shakes can also be helpful as a drink before bedtime as some of the amino acids in these drinks are thought to help increase natural levels of growth hormone and thereby help with healing and repair as we sleep, as well as helping to maintain healthy metabolism and bodyweight.
Protein Shakes for Weight Management
Drinking just any old protein shake isn’t going to help with weight loss. In order for that to happen, you need to be exercising those muscles, reducing overall calorie intake and avoiding simple carbohydrates. Unfortunately, some protein shakes contain artificial sweeteners and/or sugars that can sabotage blood glucose control and actually lead to weight gain while increasing muscle soreness and inflammation. Protein shakes designed to help with weight management include those containing soluble fiber. This helps satisfy hunger and decrease appetite, and slows the release of energy from food, thereby supporting healthy blood glucose control and insulin sensitivity, two key elements for successful weight management.
The Benefits of Protein Shakes
A protein shake is also great for when you’re eating breakfast on the go between the gym and work as this can help maintain stable blood glucose throughout the morning and keep cravings at bay until it’s time for lunch. Protein shakes aren’t a replacement for a nutritious diet and healthy lifestyle, but can be a great way to ensure adequate protein intake as part of a balanced diet that include nutrient-rich foods like fruits, vegetables, nuts, seeds, and legumes. In addition to being great after a workout, protein shakes are also idea for meeting nutrition needs if you are:
- A growing teenager!
- Starting to work out for the first time
- Increasing the intensity of your workouts
- Recovering from an injury or illness
- Making dietary changes that could compromise protein status (such as switching to a vegan diet)
- Looking to reduce overall calorie intake as part of a healthy weight management program
- Doing a ludicrously long charity bike-ride!
